Why It’s Important to Keep Your Body Moving
With all of the time we spend looking at screens, we can underestimate the amount of time we spend just sitting. There is a body of research that shows just how important it is to incorporate movement into our days. It not only helps to keep our bodies healthy, it’s also linked to improved wellbeing–better mood, better sleep, and increased energy, among other things. Try some of these quick exercise ideas!
Try These Fun and Easy Healthy Habits
1. stretch
2. go for a short walk
3. use the stairs
4. dance to a song
5. play with a pet
6. tidy up
7. follow a short dance or exercise video online
8. practice balancing
9. walk while talking on the phone
10. pick up neighbourhood trash
11. play catch
12. pick a parking spot that incorporates a short walk
13. go for a bike ride
14. walk or do squats while you brush your teeth
15. do household chores
16. use a stability ball to sit
17. walk or take public transit to work
18. stand up frequently
19. fidget
20. do kitchen counter push ups
21. do calf raises while waiting
22. plan a walking meeting
23. use a standing desk
24. switch tasks so you have to move between them
25. do a one minute plank
Quick Workout Routines With No Equipment
Even if you’re pressed for time, and even if you have no equipment, taking a movement break can make a huge difference in how you feel. Comment below and join The Weekend Reset Challenge and learn more about the weekend practices that can set you up for a fantastic week ahead.
Keep reading: Want to understand the science behind why movement transforms your mental health? Read Move the Body, Heal the Mind — neuroscientist Jennifer Heisz’s research on exercise, anxiety, depression, and sleep. And if you want to combine your movement with fresh air, check out 23 Easy Ways to Get Outside This Weekend.
Frequently Asked Questions About Moving Your Body
How much movement do I need to see health benefits?
The research is encouraging: even 10 minutes of moderate movement produces measurable benefits to mood, energy, and cognitive function. You don’t need a gym or an hour-long workout. Consistent short bursts of activity — a 10-minute walk, a quick dance, a few flights of stairs — add up significantly over the course of a weekend.
What is the easiest way to move more this weekend without going to the gym?
Stack movement onto things you’re already doing. Walk while on the phone, do calf raises while making coffee, stretch during TV breaks, or turn on music and dance while cooking. The lowest-barrier wins are often the ones that hide inside your existing routine.
Why is weekend movement especially important for office workers?
People who sit for long periods during the week accumulate what researchers call “sedentary debt.” Weekend movement doesn’t fully cancel this out, but it does significantly reduce the associated health risks — including higher blood sugar, reduced cardiovascular health, and lower mood. Even one longer activity on Saturday or Sunday makes a meaningful difference.
Does exercise on the weekend count if I’m sedentary all week?
Yes — and more than you might think. Studies on “weekend warriors” (people who concentrate their exercise into one or two days) show similar mortality risk reductions to those who exercise daily. Consistent weekend movement is far better than not moving at all.
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